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1. Leg Press
Glide Board Pulleys: Disengaged          Major Muscles Used: Quads - Front Thigh
Place feet shoulder-width apart on Leg Press Board with toes pointed straight ahead. Lower yourself into a squat position to where the knees are at 90° (do not go lower than this) and push (through your heels) against Leg Press Board to almost full extension. OPTION: Add Free Weights for greater resistance but only on the top resistance level.

2. Single Leg Press
Glide Board Pulleys: Disengaged          Major Muscles Used: Quads - Front Thigh
Place one foot on Leg Press Board with toes pointed straight ahead and other leg tucked on the Glide Board. Lower yourself into a squat position on one leg, to where the knee is at 900 (do not go lower than this) and push (through your heels) against Leg Press Board to almost full extension. OPTION: Add Free Weights but only on the top resistance level.

3 Adductor Press
Glide Board Pulleys: Disengaged          Major Muscles Used: Inner and Front Thigh
Place feet as wide apart as possible on Leg Press Board with toes pointed out as far as comfortably possible. Bend knees to 90° (with knees following angle of feet). Push against Leg Press Board to almost full extension and return.


4. Abductor Press
Glide Board Pulleys: Disengaged          Major Muscles Used: Outer and Front Thigh
Place feet as wide apart as possible on Leg Press Board with toes pointed in as far as comfortably possible. Bend knees to 90° (with knees following angle of feet). Push against Leg Press Board to almost full extension and return.

5. Glute Press
Glide Board Pulleys: Disengaged          Major Muscles Used: Rear Thigh and Buttocks
Place feet shoulder width apart at the top of the Leg Press Board (with the top half of your feet over the edge of the Board) with toes pointed straight ahead. Bend knees to 90° Push (through your heels) against Leg Press Board to almost full extension and return.

6. Rotational Squats
Glide Board Pulleys: Disengaged          Major Muscles Used: Quads - Front Thight
Place feet shoulder width apart on Leg Press Board, rotating lower body and feet to one side. Keep upper body flat against the Glide Board (knees bent at 90°). Grasp side of Glide Board or Power Bar, push against Leg Press Board and as legs are almost fully extended, go on toes and rotate lower body and feet to opposite side, return to starting position.

7. Cardio Squats
Glide Board Pulleys: Disengaged          Major Muscles Used: Front Thight, Abs, Back
Position feet on the Leg Press Board and arms along the Glide Board for support. Ensure back and abdominal muscles well support your mid section. Bend knees to 90° as you squat with your knees going on the outside of the Glide Board. Keep back straight throughout entire exercise and the movement smooth and even.

8. Leg Curl
Glide Board Pulleys: Disengaged          Major Muscles Used: Hamstrings
With feet hooked into Foot Pedal Straps and legs fully extended, pull against heel rest, moving the Glide Board as far forward as possible, and return slowly.

9. Upper Calf Raises
Glide Board Pulleys: Disengaged          Major Muscles Used: Long Calves
Place balls of feet on bottom edge of Leg Press Board shoulder width apart. Lower heels as far as possible and then extend up on your toes as far as you can, and return. Keep knees straight - focuses on the long calf muscles. OPTION: Add the Power Bar & weights but only on the top rung.

10. Lower Calf Raise
Glide Board Pulleys: Disengaged          Major Muscles Used: Short Calves
Place balls of feet on bottom edge of Leg Press Board shoulder width apart. Lower heels as far as possible and then extend up on your toes as far as you can, and return. Keep knees bent - focuses on the short (lower) calf muscles OPTION: Add the Power Bar & weights but only on the top rung.
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